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Beginner54 days24 workouts

Gym Workout Program for Women — Beginners

An 8-week program for women who are new to the gym: 3 workouts a week (Mon/Wed/Fri), 24 workouts. Machines and dumbbells, no barbell: a legs & glutes day (Smith machine hip thrust, leg press, reverse lunges), an upper-body day (cable pulldowns and rows, Hammer press, delts, triceps) and a full-body day with hack squats and back extensions. 5 exercises, 3–4 sets of 10–13 reps; add 1 rep every week, slightly heavier weights from week 5.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Week 1, Mon — Legs & Glutes

  • Glute Bridge with Bench Support (Smith Machine)
    Legs
    • 20 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
  • Leg Press
    Legs
    • 40 kg × 10 reps
    • 40 kg × 10 reps
    • 40 kg × 10 reps
  • Dumbbell Reverse Lunge
    Legs
    • 4 kg × 10 reps
    • 4 kg × 10 reps
    • 4 kg × 10 reps
  • Lying Leg Curl
    Legs
    • 15 kg × 10 reps
    • 15 kg × 10 reps
    • 15 kg × 10 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 23 workouts

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Day 35 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Triceps Rope Pushdown — Arms
Day 55 exercises · 16 sets
  • Hack Squat — Legs
  • Hyperextension — Back
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Bench Press — Chest
  • Lying Leg Raise on Flat Bench — Abs
Day 85 exercises · 16 sets
  • Glute Bridge with Bench Support (Smith Machine) — Legs
  • Leg Press — Legs
  • Dumbbell Reverse Lunge — Legs
  • Lying Leg Curl — Legs
  • Sit-Up — Abs
Day 105 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Triceps Rope Pushdown — Arms
Day 125 exercises · 16 sets
  • Hack Squat — Legs
  • Hyperextension — Back
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Bench Press — Chest
  • Lying Leg Raise on Flat Bench — Abs
Day 155 exercises · 16 sets
  • Glute Bridge with Bench Support (Smith Machine) — Legs
  • Leg Press — Legs
  • Dumbbell Reverse Lunge — Legs
  • Lying Leg Curl — Legs
  • Sit-Up — Abs

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Gym Workout Program for Women — Beginners | Training plans | Workouter